# Implementation intentions, explained

URL: https://gocutline.com/glossary/implementation-intentions/

An implementation intention is a plan that says when, where and how you will act, in the form "when situation X arises, I will do Y". Peter Gollwitzer introduced the idea; a meta-analysis of 94 studies found a medium-to-large effect on reaching goals.

## What it means
A goal says what you want ("get fit"). An implementation intention says exactly when and where it happens ("Monday, Wednesday, Friday at 07:00 at the gym on Main Street"). Deciding in advance removes the in-the-moment decision, which is where most plans fail.

## How to do it in a calendar
- A time block with a title, a time and a place is an implementation intention.
- Write the block so it answers when, where and what: "Gym · Legs · 07:00 · the gym on Main Street".
- For the hardest habits, add an if-then: "If it rains, I train at home at the same time."

## An example
"Every weekday at 09:00 at my desk, I send 20 outreach messages before opening email." In Cutline that is one recurring block.

## Common mistakes
- **Vague times.** "This week" is a goal, not an intention.
- **No plan B.** Add an if-then for the common obstacle.

## Where it comes from
Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.

## Questions

**How strong is the evidence?**
Gollwitzer and Sheeran's 2006 meta-analysis of 94 independent tests found a medium-to-large effect (d = 0.65) on goal attainment.

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Cutline: Cutline is a weekly calendar and planner that turns time blocks into XP, levels and streaks. You plan your week in blocks, tick each one off when it is done, and see your progress on a social feed (the Floor) and a weekly leaderboard (the Arena). Planning and budgeting are free; paid plans add a badge, posting, messaging, shared calendars and lower selling fees, from $9 a month. Pro is free to try for 7 days.
Facts: https://gocutline.com/facts/ · Updated 2026-10-24